chapter 15 nasm

What is the corresponding heart rate for an intensity scored as 14 on the original Borg 6 to 20 scale of exertion?

140 beats per minute

If a client is exercising for 150 minutes per week (30 minutes, 5 days per week), then a 10% increase in volume would result in how many minutes total per week?

165 minutes per week

What is the Tanaka formula, which is used to estimate an individual's maximal heart rate?

208 - (0.7 x age)

What is the recommended frequency for cardiorespiratory training if participating in moderate-intensity exercise like brisk walking?

5 times a week

What does the acronym FITTE-VP, used to design aerobic (cardio) programs, represent?

Frequency, intensity, type, time, enjoyment, volume, progression

How is steady-state aerobic exercise best defined?

Aerobic exercise that remains at a relatively constant intensity, including a stable heart rate and oxygen consumption

What duration does the National Academy of Sports Medicine (NASM) typically recommend for the cardiorespiratory portion of the warm-up?

Between 5 and 10 minutes

How is nonexercise activity thermogenesis (NEAT) best defined?

Energy expenditure through daily activities outside of structured exercise, such as walking, completing household chores, and taking the stairs

What is one advantage of using the Karvonen method (heart rate reserve or HRR) to calculate training heart rates, versus percentage of maximal heart rate (HRmax)?

It accommodates for discrepancies in resting heart rate.

Which of the following describes a benefit of high-intensity interval training (HIIT)?

It can produce comparable results to traditional cardio exercise in a compressed period of time with a smaller volume of work.

Which of the following statements pertaining to high-intensity interval training (HIIT) is incorrect?

Measuring intensity by one's "effort" (a subjective measure) is an accurate measure of intensity.

Which of the following markers of exercise intensity is considered to be the most subjective?

Ratings of perceived exertion

Which of the following statements regarding true Tabata training is considered accurate?

The total duration of the workout is 4 minutes long and performed at 170% of VO2max.

What is the intended outcome of stage 2 training?

To increase the workload (e.g., speed, incline) in a way that helps clients exercise at higher intensities and achieve greater levels of aerobic fitness

Which of the following is considered the gold standard measurement for cardiorespiratory fitness?

VO2max

Which of the following is considered a component of NEAT?

Walking

In what training zone are you exercising at a challenging to hard intensity, where continual talking would become challenging?

Zone 2

In what training zone would you be exercising at a vigorous to very hard intensity, where talking is limited to infrequent, short phrases?

Zone 3

How is VT1 identified when using the talk test during a cardio workout?

Continuous talking becomes challenging

From the list of items provided, which of the following are not considered benefits of cardiorespiratory training?

Decreased tolerance for stress and reduced mental alertness

How is Fartlek training best described?

Fartlek training targets many different physiological systems by combining different formats into one workout.

What type of client is ideally suited for stage 2 training around VT1?

Fitness enthusiasts regularly engaging in physical activity or those seeking further improvements in cardiovascular endurance or weight loss